Oven-Baked Fish in Tomatoes
If you’re looking for a delicious go-to weeknight dinner option, this Oven-Baked Fish in Tomatoes is a super easy, super quick recipe. Plus, the leftovers reheat very well, so you can pack them for lunch the next day!
Thanks to tomatoes, this fish is juicy and tender. Onions mellow as they sauté and provide a backbone for the sauce, so everything is well balanced. I love serving this meal with lots of fresh herbs and here I used parsley, but if you do not have it handy or simply prefer some other flavors, fresh cilantro or chives are a great choice, too. And, if you are up for an extra kick, you can add a little bit of chili powder or chili flakes.
Oven-Baked Fish in Tomatoes
Servings: 4
Calories: 200kcal
Ingredients
- 1 pound (454 g) Alaska pollock fillets, rinsed and patted dry
- ¼ teaspoon (1.5 g) kosher or fine sea salt
- ¼ teaspoon (0.6 g) freshly ground black pepper
- 1 red onion
- 1 tablespoon (15 mL) olive oil
- 1 teaspoon (1.5 g) granulated sun-dried tomatoes (or sweet paprika)
- ½ teaspoon (1.5 g) Nigella seeds*
- 1 teaspoon (1 g) dried oregano
- 8 large tomatoes , washed and peeled
- 1 bunch fresh parsley , chopped
Instructions
- Step 1: Preheat the oven to 400°F. Season fish fillets with the salt and pepper and use your hands to rub the seasoning into the fish. Dice the onion.
- Step 2: Place a small skillet over low heat. Add oil and onion. Sauté for 1 minute. Transfer the sautéed onion to a square 8x8-inch baking dish.
- Step 3: Add the fish fillets to the baking dish and season with granulated sun-dried tomatoes, Nigella seeds, and oregano.
- Step 4: Add the peeled tomatoes to the baking dish, sprinkle lightly with salt and pepper (if desired), and place in the oven.
- Step 5: Bake for 25 minutes, until fish fillets are cooked through. Remove from the oven and let cool for 5 minutes. Just before serving, sprinkle generously with parsley.
Notes
*Nigella seeds, also known as black cumin, can be omitted and instead use an additional ¼ teaspoon black pepper.
Nutrition
Nutrition Facts
Oven-Baked Fish in Tomatoes
Amount Per Serving
Calories 200
Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Cholesterol 57mg19%
Sodium 221mg9%
Potassium 1017mg29%
Carbohydrates 13g4%
Fiber 4g16%
Sugar 8g9%
Protein 25g50%
Vitamin A 2091IU42%
Vitamin C 37mg45%
Calcium 53mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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